Running or Walking: Which One Is Better for You?

Ever wondered about the age-old debate about running or walking? Which one is better for your health? Now, understanding the benefits of these two fundamental exercises is key. It’s not just about speed, but also about how each impacts our body and mind.

Walking is a low-impact exercise suitable for all fitness levels, offering benefits like improved mood and reduced risk of chronic diseases. Meanwhile, running is a high-intensity workout that burns more calories and can lead to greater weight loss and cardiovascular benefits.

Today, we’ll provide you with an in-depth comparison of running and walking. By the end, you’ll have a clear understanding of which exercise suits your lifestyle and health goals better. Stay tuned!

Benefits of Walking

Walking offers all the benefits of cardiovascular exercises, along with these additional perks —

• Mental Health: A daily 30-minute walk can lessen symptoms of depression, as found in a study in the American Journal of Preventive Medicine. It's also proven to improve feelings of self-worth and lower stress and anxiety.

• Energy Boost: Opting for a walk up and down the stairs can increase your energy more effectively than coffee, according to research in the journal Physiology & Behavior.

• Brain Health: Walking improves cognitive functions and memory, as reported in a study from the journal NeuroImage.

Benefits of Running

Running is an efficient way to fulfill your exercise needs, especially if you're short on time. It's also ideal if you're aiming to participate in races or improve your speed and agility in sports.

Besides the general benefits of cardiovascular exercise, running offers additional advantages —

• Longevity: A study showed that runners typically live three years longer than non-runners.

• Mental Health: Running for two weeks can lessen depression symptoms, as found in a study in the journal Cortex. Even a brief, 10-minute treadmill session can improve your mood, according to research in Nature.

• Stress Reduction: Runners generally experience lower stress levels and better psychological well-being compared to non-runners, as per a review in the International Journal of Environmental Research and Public Health.

• Memory Improvement: Just 15 minutes of running can strengthen memory, as reported in the journal Psychological Reports.

How to Avoid Injury While Running or Walking?

To keep yourself safe from injuries while running or walking, follow these steps —

Consult Your Healthcare Provider: Before beginning any new exercise routine, especially if you have existing health issues, talk to your healthcare provider.

• Warm-Up and Cool Down: Always start and end your exercise sessions with a warm-up and cool-down period.

• Stretch: Make sure to stretch both before and after exercising.

• Wear Safety Gear: If you're exercising outdoors, wear reflective materials and other safety equipment.

• Start Gradually: Begin with a modest goal and slowly increase your exercise intensity. This gradual approach allows your body to adapt to the new routine and reduces the risk of injury.

Walking vs Running: A Comparison Chart

When comparing walking and running, it's clear that each has its unique benefits. Below is a chart to show how they compare —

Which Is Better for Weight Loss: Walking or Running?

When it comes to weight loss, it’s all about burning more calories than you take in. Running generally burns more calories than walking. For example, a study in Medicine & Science in Sports & Exercise found that running a mile on a treadmill burns 33 more calories on average than walking the same distance.

Another study in the same journal showed that running led to 90% more weight loss than walking.

However, there are no quick fixes for losing weight. Whether you choose walking or running, it will take time to see results. To keep improving and avoid hitting a weight loss plateau, you might need to walk or run for longer periods, increase your pace, tackle hills, or add weight to your routine.

Which Is Better for Burning Belly Fat: Walking or Running?